How to Make a Delicious 200 Calorie Tuscan Kale Salad

When I first moved to LA, my friend Marta Tracy took me to lunch at True Food Kitchen in Santa Monica and ordered the kale salad there. The healthy-minded peeps here are obsessed with kale everything so I figured I would give it a try. The salad was so delicious that I wanted to make it myself at home. My entire family regularly eats it now (yes...even the kids) and it's always a big hit when I serve it to guests. Here's the recipe...enjoy!

Nutritional Information, Serves 4-6
Nutrients per serving:

Calories: 202
Protein: 8g
Total Fat: 12.17g
Carbohydrate: 11.66g
Fiber: 41.66g
Cholesterol: 8.83mg

This recipe is courtesy of Dr. Weil's True Food Kitchen restaurant in Phoenix, Arizona

Ingredients

4-6 cups kale, loosely packed, sliced leaves of Italian black (Lacinato, "dinosaur," cavolo nero) midribs removed 
juice of 1 lemon 
3-4 tablespoons extra-virgin olive oil 
2 cloves garlic, mashed 
salt & pepper, to taste 
hot red pepper flakes, to taste 
2/3 cup grated Pecorino Toscano cheese (Rosselino variety if you can find it) or other flavorful grating cheese such as Asiago or Parmesan 
1/2 cup freshly made bread crumbs from lightly toasted bread


Ingredients for the perfect Kale salad. Remember to use Dinosaur Kale! I don't bother with the home-made breadcrumbs. These from Trader Joes are a great alternative!

 

Remove Kale midribs.

Whisk ingredients together. 

Instructions
  1. Whisk together lemon juice, olive oil, garlic, salt, pepper, and a generous pinch (or more to taste) of hot red pepper flakes.
  2. Pour over kale in serving bowl and toss well.
  3. Add 2/3 of the cheese and toss again.
  4. Let kale sit for at least 5 minutes. Add bread crumbs, toss again, and top with remaining cheese.

 

Add bread crumbs and cheese. Make sure you let the salad sit for 5 minutes before eating....tastes even better! 

Yummy kale salad and only 200 calories. I like to add shredded chicken on top for an extra protein boost! P.S. My tattoo is temporary...LOL!  

Yummy kale salad and only 200 calories. I like to add shredded chicken on top for an extra protein boost! P.S. My tattoo is temporary...LOL!